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1 Free Version focus A simplicity manifesto in the Age of Distraction Leo Babauta

2 focus: about about focus This book, focus, is by Leo Babauta, creator of zen habits and mnmlist. It was written publicly, online, in small bursts, with feedback from readers throughout the writing process. It would be much worse without their wonderful help. dedication The book is dedicated to my grandfather, Joe Murphy, who lived a life that inspired me, and whose death has left a gap in my life... and to my grandmother, Marianne Murphy, who I love deeply and whose strength and kindness have always pointed the way for me. uncopyright All content of this book are in the public domain. I hereby waive all claim of copyright in this work; it may be used or altered in any manner without attribution or notice to the me. Attribution, of course, is appreciated. To clarify, I m granting full permission to use any content on this site, including the chapters of my book, in any way you like. I release my copyright on this content. While you are under no obligation to do so, I would appreciate it if you give me credit for any work of mine that you use, and ideally, link back to the original. If you feel like spreading a copy of this book, you may do so without payment. 2

3 full version This is the free version of this ebook, which can also be found at focusmanifesto.com. The full version of the ebook contains additional chapters: 1. creativity and practicing deep focus 2. finding stillness and reflection 3. how to start changes on a broader level 4. overcome the fears that stop you from focusing, by Gail Brenner 5. how to create a minimalist workspace to find focus, by Everett Bogue 6. how to take a digital sabbatical, by Gwen Bell 7. life lessons from tea rituals, by Jesse Jacobs 8. two ways to focus on the stuff that matters, by Michael Bungay Stanier In addition, the full version contains video how-to lessons, audio interviews with experts, and bonus guides to help you further learn to focus. You can get the full version at focusmanifesto.com. 3

7 1: introduction Smile, breathe and go slowly. Thich Nhat Hanh This won t be a long book, a detailed treatise into modern life with an exhaustive system of remedies. It s meant to be short, simple, concise. We ll talk about some of the problems we face as we try to live and create in a world of overwhelming distractions. And we ll look at some simple ways to solve those problems. And yet, at the heart of this simple book lies the key to many of the struggles we face these days, from being productive and achieving our goals, to getting healthy and fit in the face of fast food and inactivity, to finding simplicity and peace amidst chaos and confusion. That key is itself simple: focus. Our ability to focus will allow us to create in ways that perhaps we haven t in years. It ll allow us to slow down and find peace of mind. It ll allow us to simplify and focus on less on the essential things, the things that matter most. And in doing so, we ll learn to focus on smaller things. This will transform our relationship with the world. It s not that less is more, but less is better. Focusing on smaller things will make us more effective. It ll allow us to do less, and in doing so, have more free time for what s important to us. It ll force us to choose, and in doing so, stop the excesses that have led to our economic problems, individually and as a society. 7

8 Focus. Smaller things. Less. Simplicity. These are the concepts that we ll talk about, and that will lead to good things in all parts of our lives. My Story If you don t know me, I m Leo Babauta, best known for my popular blog on simplicity, Zen Habits, and my best-selling productivity book, The Power of Less. These concepts of simplicity and focus and less they ve been a revelation to me, in my life. In the past few years, I ve completely changed my life by changing one thing at a time, by learning to find focus so that I can create, by simplifying and focusing on less. I thought I d share this because it s an illustration of how effective these ideas are and they ve worked not only for me but for many of my readers. By focusing on one thing at a time, small changes, little baby steps, I ve been able to change a bunch of habits: I quit smoking, started running, began eating healthier, started waking earlier, and became more organized. And I ve accomplished a lot more, taking on one project at a time and using the power of focus and the power of play to accomplish things: running a few marathons and triathlons, simplifying my life, eliminating my debt, starting up a successful blog and business, writing a few books, and much more. This stuff works. And it s tremendously liberating to discover that you can find focus, you can simplify, and you can change your life. 8

9 2: the age of distraction Our life is frittered away by detail simplify, simplify. Henry David Thoreau We live in curious times. It s called the Age of Information, but in another light it can be called the Age of Distraction. While humanity has never been free of distraction from swatting those bothersome gnats around the fireplace to dealing with piles of paper mail and ringing telephones never have the distractions been so voluminous, so overwhelming, so intense, so persistent as they are now. Ringing phones are one thing, but notifications, Twitter and Facebook messages, an array of browser tabs open, and mobile devices that are always on and always beeping are quite another. More and more, we are connected, we are up to our necks in the stream of information, we are in the crossfire of the battle for our attention, and we are engaged in a harrying blur of multitasking activity. When we re working, we have distractions coming from every direction. In front of us is the computer, with notifications and other notifications of all kinds. Then there s the addicting lure of the browser, which contains not only an endless amount of reading material that can be a black hole into which we never escape, but unlimited opportunities for shopping, for chatting with other people, for gossip and news and lurid photos and so much more. All the while, several new s have come in, waiting for a quick response. Several programs are open at once, each of them with tasks to complete. Several people would like to chat, dividing our attention even further. 9

10 And that s just in front of us. From the sides come a ringing desk phone, a ringing mobile device, music from several different coworkers, a colleague coming to our desk asking a question, incoming papers needing attention, other papers scattered across our desks, someone calling a meeting, another offering up food. With so much competing for our attention, and so little time to focus on real work, it s a wonder we get anything done at all. And then we leave work, but the attack on our attention doesn t end. We bring the mobile device, with incoming text and messages, all needing a reply, with incoming calls that can t be ignored. We have reading material, either in paper form or on the mobile device, to keep our attention occupied. We are bombarded from all sides by advertising, asking for not only attention but our desires. We get home, and there s the television, constantly blaring, with 500 channels all asking for yet more attention, with 500,000 ads asking for yet more desires. There s our home computer, asking us to do more work, sending us more messages, more distractions, social networks and shopping and reading. There are kids or spouses or roommates or friends, there s the home phone, and still the mobile device is going off. This is unprecedented, and it s alarming. We ve come into this Age without being aware that it was happening, or realizing its consequences. Sure, we knew that the Internet was proliferating, and we were excited about that. We knew that mobile devices were becoming more and more ubiquitous, and maybe some people harrumphed and others welcomed the connectivity. But while the opportunities offered by this online world are a good thing, the constant distractions, the increasingly urgent pull on our attention, the stress of multitasking at an ever-finer granular level, the erosion of our free time and our ability to live with a modicum of peace perhaps we didn t realize how much this would change our lives. 10

11 Maybe some did. And maybe many still don t realize it. I think, with so many things asking for our attention, it s time we paid attention to this. It s an Addiction There s instant positive feedback to such constant activities as checking , surfing the web, checking social networks such as blogs, forums, Twitter and Facebook. That s why it s so easy to become addicted to being connected and distracted. Other addictive activities, such as doing drugs or eating junk food, have the same kind of instant positive feedback you do the activity, and right away, you re rewarded with something pleasurable but don t feel the negative consequences until much later. Checking , or any similar online activity, has that addictive quality of instant positive feedback and delayed negative feedback. You check your and hey! A new from a friend! You get a positive feeling, perhaps a validation of your self-worth, when you receive a new . It feels good to get a message from someone. And thus the instant positive feedback rewards you checking , more and more frequently, until the addiction is solidly ingrained. Now, you might later get tired of answering all your , because it s overwhelming and difficult to keep up with. But usually by then, you re addicted and can t stop checking. And usually the checking of the has positive reward (a good feeling) but it s the activity of answering all the s that isn t as fun. We ll explore how we can stop this addiction later, in the chapter the beauty of disconnection. 11

12 It s a New Lifestyle Being connected, getting information all the time, having constant distractions it has all become a part of our lives. Computers, at one time, were a small part of our lives perhaps we used them at work, but in the car and on the train, and usually at home and when we re out doing other things, we were disconnected. Even at work, our computers had limited capabilities we could only do certain things with desktop applications, and while solitaire is definitely addicting, it doesn t take up your entire life. Not so anymore. Computers are taking over our lives. And while I m as pro-technology as the next guy (more so in many cases), I also think we need to consider the consequences of this new lifestyle. Because we ve created a new lifestyle very rapidly, and I m not sure we re prepared for it. We don t have new strategies for dealing with being connected most of the time, we don t have new cultural norms, nor have we figured out if this is the best way to live life. We ve been plunged into it, before we could develop a system for handling it. It s an Expectation Let s say you woke up one day and decided you no longer wanted to participate in the Age of Distraction in some way could you just drop out? Well, you could, but you d be up against an entire culture that expects you to participate. A good example was when I recently announced that I was ditching (more on this later) so that I could focus less on answering s and more on what I love doing: creating. That seemed fairly straightforward to me, but it turns out it drew quite a strong reaction in a lot of people. Some 12

13 applauded me for having the courage to give up indicating this was a huge step that took bravery, took an ability to break from a major societal norm. Other people were insulted or indignant, either feeling like I was insulting their way of doing things, or that I was some kind of prima donna or diva for not wanting to be available through . Interesting: the simple act of giving up was either hugely courageous, or arrogant, because I wasn t living up to the expectation of society that I d be available via and at least make the attempt to reply. Interesting, because just a decade earlier, many people didn t use and no one cared if they didn t. And is just one facet of these expectations. How high these expectations are depends on your job, who you are, where you work, and the standards that have evolved in the group you work with. But some people are expected to be available all the time, carrying a Blackberry or other device with them, and to respond almost immediately or they re out of touch, or not good businesspeople. Others are expected to be available for instant messaging or Skype chats, or be on social forums or social networks such as Facebook or Twitter. Others need to follow the news of their industry closely, and constantly read updates of news sites. Being connected all the time, being part of this constant stream of distraction, is an expectation that society now has of us. And going against that expectation is immensely difficult for many people it requires courage, or a willingness to be an arrogant prima donna. How did this happen? When did we opt-in to be a part of this? There was never a time when we agreed to these expectations, but they ve evolved rapidly over the last decade or so, and now it s hard to get out. I m not saying we should get out. I m saying we need to rethink things, to change expectations so that the system suits us, not the other way around. 13

14 A Simple Question Here s a little exercise that might prove useful: as you read this chapter, how many times were you distracted or tempted to switch to another task? How many times did you think of something you wanted to do, or check your or other favorite distractions? How many times did you want to switch, but resisted? How many different things made a noise or visual distraction while you were reading? How many people tried to get your attention? In an ideal world, the answers to all those questions would be zero you d be able to read with no distractions, and completely focus on your task. Most of us, however, have distractions coming from all sides, and the answers to this little exercise will probably prove illuminating. 14

15 3: the importance of finding focus Most of what we say and do is not essential. If you can eliminate it, you ll have more time, and more tranquillity. Ask yourself at every moment, Is this necessary? Marcus Aurelius If you re someone who creates, in any way, focus should be important to you. And this includes a much larger group than the traditional creative types artists, writers, photographers, designers, musicians and the like. No, people who create are a much larger group than that, though creative types are included. Those who create include: those who invent and create products or services teachers who create lessons and activities and content for students professors who write syllabi and lectures anyone who writes research papers stay-at-home parents who create activities for their kids executives who create plans, presentations, visions, proposals ad execs who create ad campaigns bloggers people who make websites of any kind anyone who writes reports someone who crafts physical products like clothing, cars, etc. 15

16 kids who have to do homework and many other types of people In short, it includes most of us, in one way or another. Focus is crucial to those of us who create, because creating is so difficult without it. How Distraction Hurts Creativity It s fairly difficult to create when you re reading a blog or forum or tweeting or sending an or chatting. In fact, it s almost impossible to do these things and create at the same time. Sure, you can switch back and forth, so that you re creating and engaging in any of these activities of consuming and communicating. We ve all done that. But how effective is that? When we switch between creating and communicating through , say, we lose a little bit of our creative time, a little bit of our creative attention, each time we switch. Our mind must switch between modes, and that takes time. As a result, our creative processes are slowed and hurt, just a little, each time we switch. Here s the catch: creating is a completely separate process from consuming and communicating. They don t happen at the same time. We can switch between them, but again, we re hurting both processes as we do that. All the reading and consumption of information we do, all the communicating we do, and all the switching between modes we do it all takes away from the time we have to create. We should note that communicating and consuming information aren t necessarily evil to the person who creates: they actually help. We 16

17 shouldn t throw them out completely. Communicating with others allows us to collaborate, and that actually multiplies our creative power, in my experience. When you communicate and collaborate, you bounce ideas off people, get ideas from things they say, learn from each other, combine ideas in new and exciting ways, build things that couldn t be possible from one person. When you consume information, you re helping your creativity as well you find inspiration in what others have done, you get ideas, you gather the raw materials for creating. But consuming and communicating aren t creating. They aid creating, they lay the groundwork, but at some point we need to actually sit down and create. Or stand up and create. But create. How to Beat Distraction, and Create If the problem is that these separate processes of creating, consuming and communicating get in the way of each other, the solution is obvious: we need to separate the processes. We need to create at different times than we consume and communicate. I know, easier said than done. But that s what the rest of this book will be about: how to separate these processes. Because in the end, when you separate them, you ll free up your time and mind for creating, and create better and more prodigiously than ever before. Separate your day: a time for creating, and a time for consuming and communicating. And never the twain shall meet. You can split your day into many different combinations of the two, but don t put them all together. Or if you do, just be aware that you re hurting your creativity. That s OK sometimes, as there isn t a need to be uber- 17

18 productive, as long as you re doing something you enjoy. But if your interest is in creating, separate your day. Focus, Distraction and Happiness There s more to focus and distraction than just creating, though. Constant connectivity and distractions, and a lack of focus, can affect our peace of mind, our stress levels, and our happiness. In the days when computers took up only part of our lives, there were times when we could get away from them, when we were disconnected from the grid. Unfortunately, many people still filled much of that time with watching television, which isn t much better. But it s important to get away from these constant distractions we need some quiet, some time to reflect and contemplate, some time for solitude. Without it, our minds are constantly bombarded by information and sensations, unable to rest. That constantly stresses our minds in ways we re not meant to handle. We need the rest. It s important in ways we don t often think about. We need to de-stress, and we need to recharge our mental batteries. Quiet and solitude and reflection lead to greater happiness when they re a part of our daily lives, at least in some degree. What you do during this time read, write, run, nap, sit, watch, listen, even have a quiet conversation, play, study, build isn t as important as the simple fact of having that time of disconnection. We ll look at how to find this time, and how to find focus, in later chapters. At this point, we just need to note that these things are important. 18

19 4: the beauty of disconnection Without great solitude no serious work is possible. Pablo Picasso There are days when I wake up and refuse to turn on the Internet, and sit still with my cup of coffee in the hush that fills the hours just before dawn. I ll listen to the quiet. I ll reflect on life. I ll lose myself in a novel. Some days I ll sit down and write, just my thoughts and the quiet and the gentle tapping of the keyboard. And it s beautiful. Other days I ll go for a run and enjoy the rich outdoor air, salty when I jog by the ocean, sweet when I pass a field of wildflowers, saturated with soft light. And this is a wonderful time for me, as I enjoy the moment, as I soak in the quietness, as I bask in my connection with life but my disconnection with technology. Other times I ll sit with a friend and have a cup of coffee and chat. We ll argue about politics, or whose computer OS is better, or tease each other, or share stories. While disconnected from technology. And some days, I take a walk or go for a run with my wife. Or I ll sit with my child, and read, or just play. These are unbeatable moments. These are the moments when disconnection shows its glorious face, when life is in full force, when we are fully connected to the world immediately around us, while disconnected from the world at large. 19

20 These moments have become increasingly rare and fleeting, because of our connectedness with technology. And that s a sad thing in my book. I m no Luddite I don t think we should abandon technology. It s given me the career and life that I ve always wanted, where I m able to play for a living, create, be a full-time writer, help others, and live a simple life. Technology has empowered me, and I am as big a proponent of the latest technologies as anyone. It s not technology we should be afraid of. It s a life where we re always connected, always interrupted, always distracted, always bombarded with information and requests. It s a life where we have no time to create, or connect with real people. Disconnection is the solution, or at least an integral part of it. It s very difficult for many people, because connection is addictive. We ll talk more about that in a minute. The Benefits of Disconnection Why should we even consider disconnecting from the grid of information and communication? Let s look at just a few reasons: You shut off the interruptions and distractions of , Twitter, IM, blogs, news, and more. You give yourself space to focus and work. You allow yourself space to create. You can connect with real people without distractions. You can read, you know, books. You can accomplish a lot more. You allow yourself a break from the stress of overload. You can find quiet and peace of mind. You can reflect and contemplate. 20

21 There are dozens of other good reasons, but I think those are serviceable for our needs. How to Disconnect So how do we go about disconnecting? There are varying strategies, and no one is better than another. I won t be able to tell you what will work best for you I suggest you experiment, and find a method that fits your needs and situation best. Often that will be a hybrid approach, which is perfectly great every person is different, and no cookie-cutter approach will work for everyone. Some ideas: 1. Unplug. Just unplug your network connector or cable, or turn off your wireless router, or go to your connections settings and disable temporarily. Close your browser and open another program so you can focus on creating without distraction. Do this for as long as you can. 2. Have a disconnect time each day. It s like setting office hours if you re a professor you set the times that work best for you, and you can even let people know about these times. Let s say you are disconnected from 8-10 a.m. each day, or 4-5 p.m., or even anytime after 2 p.m. Tell people your policy, so they know you won t be available for or IM. And use this time to create. 3. Work somewhere without a connection. For me, this might be the public library while it has computers with Internet access, there s no wireless in my library. Some coffeeshops don t have wireless connection. Some of you might have to look for a good building that s quiet but doesn t have free wireless. Go to this disconnected zone ready to create, or perhaps just to relax and enjoy the quiet. 21

22 4. Get outside. Leave your devices behind and go for a walk, or a run, or a bike ride. Enjoy nature. Watch a sunset, go to the beach or a lake or river or forest. Take your child or spouse or friend. Recharge your batteries, reflect and contemplate. 5. Leave your mobile device behind, or shut it off. When you re on the go, you don t always need to be connected. Sure, the iphone and Android and Blackberry are cool, but they just feed our addictions, they make the problem worse than ever. If you re driving, shut off your device. If you re meeting with someone, turn off the device so you can focus on that person completely. If you re out with your family or friends and not working leave the device at home. You don t need this personal time to be interrupted by work or your impulse to check on things. 6. Use blocking software. If you re doing work on the computer, you can use various types of software to shut yourself off from the Internet, or at least from the most distracting portions of it. For example, you can use software to block your web , Twitter, favorite news sites, favorite blogs, and so on whatever your worst distractions are, you can block them selectively. Or block all Internet browsing. We ll talk more about software in a later chapter on tools. 7. Alternate connection and disconnection. There are any number of variations on this theme, but let s say you disconnected for 20 minutes, then connected for a maximum of 10 minutes, and kept alternating in those intervals. Or you work disconnected for 45 minutes and connect for 15 minutes. You get the idea it s almost as if the connected period is a reward for doing good, focused work. 8. Disconnect away from work. A good policy is to leave your work behind, when you re done with work, and a better policy is to stay disconnected during that time, or work and browsing will creep into the rest of your life. Draw a line in the sand, and say, After 5 p.m. 22

23 (or whatever), I won t be connected, I ll focus on my family and my other interests. How to Beat the Connection Addiction Being connected is an addiction and it s one that can be extremely hard to beat. Trust me, I struggle with it myself, all the time. Like any addiction, connection has very quick positive reinforcements and only long-term negative consequences. When you take drugs or eat junk food, for example, you get instant pleasure but the negative health effects aren t felt until much, much later, when you re already firmly addicted. So you get the positive reinforcement immediately, each time you do the addictive activity such as eating sweets or taking drugs, giving you a pleasure rush and making you want to do the activity again, as soon as possible. You get the positive reinforcement again, and again, and again, in a constant cycle of positive reinforcement, and soon you re addicted. Connection works the same way. When we check and get a new message, it s a little bit of validation that we re worthy of someone else s attention we get a little ego boost, a little pleasure from this. When we check Twitter or our feed reader and see something that grabs our attention, that s a positive reinforcement, a little bit of reward for checking. And so we check again, and again, until we re addicted. It s not until much later that we feel the consequences, if we even admit them to ourselves. It s months or years later, much after we re addicted, that we realize we re spending all our time online, that our personal lives have been taken over, that we have lost our ability to find quiet and focus, that our creative time and energies have been eroded by these addictions. So while I can list all kinds of ways to disconnect, if you re addicted even to a small degree, it won t be a small feat to disconnect and stay disconnected. How do we beat this addiction, then? 23

24 The same way you beat any addiction: by breaking the cycle of positive feedback, and by replacing the old habit with a new one. And while beating addictions is really a subject to be tackled in another book, let s briefly outline some quick strategies you can use to beat this addiction: Figure out your triggers. What things trigger your habits? It s usually something you do each day, something that leads directly to your addicted behavior. List these out. Find a new, positive habit to replace the old habit for each trigger. For example, with quitting smoking, I needed a new habit for stress relief (running), a new thing to do after meetings (write out my notes), a new thing to do with coffee in the morning (reading), and so on. Try changing each trigger, one at a time. So if you go to check your blogs first thing in the morning, make it a new habit to not open your browser, and instead open a simple text editor and start writing. Create positive feedback for the new habit. If the new habit is something you don t enjoy, you ll quit before long. But if it s something enjoyable, that gives you positive feedback, that s good. Praise from others is also a good positive feedback there are many, and you ll want to engineer your habit change so that you get almost instant positive feedback. Create instant negative feedback for the old habit. Instead of having negative feedback be long-term for going online, you want some negative feedback instantly: make it a rule that you have to call someone and tell them you failed if you go online after a certain trigger, for example. There are lots of kinds of negative feedback maybe you ll have to log and blog your failures, or something like that. Repeat the positive feedback cycle as often as possible for the new 24

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Preface Alcoholism is a disease of many losses. For those of us who are the relatives and friends of alcoholics, these losses affect many aspects of our lives and remain with us over time, whether or not

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1 101 Ways to Build Self-Esteem in Your Child Introduction What could you give your child that would be more valuable than a strong sense of themselves and their value in the world? If we feel good about

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CHAPTER 9: Taking Control of Your Money Let s discuss... $ Tracking r spending $ Budgeting $ Budgeting tips $ A sample budget Let s assume have found one or more ways to get money. You have an income coming